BE HEALTHY ON THE WATER with BOATCAN

The Boatcan Team met with Cam Davies the owner of  Ironworks Gym in Point Edward  to discuss some things people might consider when heading out on their boating holidays related to maintaining a "healthy lifestyle". Our discussion focussed on nutrition and exercise and some suggestions that you may want to incorporate into your daily routines.

NUTRITION HINTS

Boatcan: When it comes to eating, what are the problems people experience while on
vacation?

Cam Davies: The two areas that cause the greatest problem are quantity and balance. Too often we start the day with a huge breakfast and then coast through the day to finish with a huge supper. Also, our meals are often not balanced and they have much more fat content then we are accustomed to having at home.

Boatcan: How can we avoid this?

Cam Davies: Small, little meals or snacking 5 or 6 times during the day is a much better way to eat. This keeps us satisfied and better able to maintain any gains we may have made through our regular routines. We have to remember we are on holidays and trying to keep the brakes on the entire time can cause unneeded stress and guilt. Just because you may have a burger or piece of cheesecake, remember to enjoy it but keep your 'off the plan' kind of eating in moderation.

Boatcan: How can this be done?

Cam Davies: Don't blow the whole day. Think about having one meal a day as a "free meal". Eat small balanced meals up to or around your free meal but try to keep things in some balance.

Boatcan: Are there other mistakes people make on vacation?

Cam Davies: Not maintaining balanced meals is probably the biggest area of mistake and the lack of water. Meals should have a nice balance of protein, carbohydrates and low fat. The consumption of water throughout the day and with each meal is vital. We are out and about and in the sun a lot therefore we can dehydrate. Having filtered or bottled water with us at all times will help to keep this in check.

Boatcan: How can we do this and still feel good about it?

Cam Davies: Planning! You plan your meals at home so plan them on vacation. Much of the meals while boating are done on the barbeque. Planning around this will allow you to maintain the same kind of meal you would have at home anyway. Just keep portions small and, if you choose to indulge a little, enjoy it and don't feel guilty. Know that you are going to be off your normal routine and feel good about that. Gaining a pound or two would not be a problem; however, try to avoid the "cruise syndrome" of 10 or more pounds.

EXERCISE HINTS

Boatcan recommends that before starting any exercise program you first consult or contact your family doctor.

Boatcan: Are there things people can do while boating to maintain a good exercise
program?

Cam Davies: Since much of the time while boating can be spent sitting around, cardiovascular and strength training exercises are areas people might want to consider.

Boatcan: Let's start with cardio.

Cam Davies: Depending on the individual, walking, power walking to jogging are ways to work on the cardiovascular areas. A good cardio workout early in the day before breakfast, is more beneficial than
twice as much later in the day. Also by doing this, any other walking or exercise later is an extra bonus. Some people have bicycles on their boats so this can form a good cardio workout too. Important in any cardio workout, is to get the heart rate elevated to a comfortable but higher level, maintain this and then cool down slowly to a normal rate... 20 minutes of good cardio is all that is required.

Boatcan: People usually do not have good strength equipment on their boats... space
and weight just make it impractical. What can they do instead?

Cam Davies: The use of theraband or surgical tubing purchased at a health care facility, can provide an excellent resistance piece of equipment without having to give up space or weight. There are many good exercises using this equipment for arms, legs and torso that are easily handled on a boat.

Boatcan: Are there other strength things that can be done while boating?

Cam Davies: Boaters can use their own body weight to perform some quality strength exercises. By reducing the speed while we do some simple exercises the movement becomes more challenging. A simple exercise for example could be leaning against some solid object at a 45 degree angle. Do simple pushups with the arms but very slowly. The slow repetitions give enough resistance and the body weight itself is the strength builder. Or a bench dip can be done. Lean backwards against a picnic table with the arms on the seat area. Push up and down with the arms... slowly... and this will strengthen upper body areas. Standing on the stairs with just the balls of the feet on the stair. Lift and hold slowly up and down. Use one leg for more lift...

Boatcan: Are there others?

Cam Davies: To work on the quads, the hamstrings and the glutes, try squats. Lift slowly with the legs. You might want to use a hand for balance. For the shoulders and triceps a simple pushup can be used or in the 45 degree leaning mode for a little easier program.

Boatcan: Many boaters talk about the mid section as a problem area. What can be
done for this area?

Cam Davies: To work on the stomach area, simple crunches are the best. Lay down on your back and have the arms folded across the chest, knees bent and feet flat on the floor. Elevate the shoulders off the ground. Try to relax the head and neck and tighten the ab muscles. Force ALL of the air out of the lungs. Go back down and repeat.

Boatcan: How may repetitions and what about the breathing?

Cam Davies: All strength exercises should consist of 1 to 3 sets of 8 to 12 repetitions. Exhaling during the contraction or most difficult part will provide the most benefit.

Boatcan: Any other thoughts?

Cam Davies: Diet or exercise are not enough alone. They should be combined together for the maximum benefit.... But remember, you are on vacation, get over the guilt, have fun and think "moderation".